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Cruciferous Vegetables

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Cooking With. Green Leafy Vegetables. What are green leafy vegetables? Spinach ... Vitamin A is necessary for healthy body tissues. Vitamin C acts as an antioxidant ... – PowerPoint PPT presentation

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Title: Cruciferous Vegetables


1
Cooking With
Green Leafy Vegetables
2
What are green leafy vegetables?
Dark-Colored Lettuces
Spinach
Bok Choy
Turnip Greens
Dandelion Greens
3
What are green leafy vegetables?
  • arugula escarole
  • beet greens mustard greens
  • bok choy rapini
  • collard greens Swiss chard
  • dandelion greens watercress

4
Why eat green leafy vegetables?
  • Green leafy vegetables provide important
    nutrients
  • Vitamins
  • Vitamin A
  • Vitamin C
  • Minerals
  • Fiber

5
Why eat green leafy vegetables?
  • Nutrients may reduce cancer risk
  • Vitamin A is necessary for healthy body tissues
  • Vitamin C acts as an antioxidant
  • Fiber helps remove digestive wastes

6
How much should we eat?
  • At least 3 to 4 servings / week
  • One serving is
  • 1/2 cup of cookedgreen leafy vegetables
  • OR
  • 1 cup of raw greenleafy vegetables

1/2 cup
7
Which ones should we eat?
  • It is important to eat a variety!

Wednesday
Friday
Monday
8
Fresh versus Frozen
Frozen
Greens
Greens
  • Nutrition
  • Virtually identical nutrient content
  • Fresh may even be lower in nutrients
  • If shipped long distances
  • If stored longer
  • Frozen usually packaged immediatelyafter harvest

9
Fresh versus Frozen
  • Nutrition
  • Green leafy vegetables are naturally low in fat,
    whether fresh or frozen
  • Butgo easy on frozen vegetables packed in
    butter or cream sauces

10
Fresh versus Frozen
  • Cost
  • Fresh vegetables may save you money
  • When they are in season
  • When they are grown locally

11
Fresh versus Frozen
  • Cost
  • Frozen vegetables can save you money
  • When fresh vegetables are out of season
  • Frozen vegetables can save you time, too!
  • Choose diced or chopped
  • Choose generic or store brands

12
How do we choose and storegreen leafy vegetables?
  • Choose vegetables that are dark green, crisp, and
    firm, without signs of yellowing or wilting
  • Wrap in damp paper towels and place in perforated
    plastic bag in refrigerator
  • Keep fresh greens up to 1 week
  • Keep frozen greens up to 6 months

13
How do we prepare and cook green leafy vegetables?
  • Please refer to your tips sheet as we continue

Tips!
14
Summary of preparation and cooking of green leafy
vegetables
  • Wash thoroughly in warm water
  • Trim off tough stems
  • Steam, boil, stir-fry, microwave, or eat milder
    greens raw

15
Green leafy vegetables and your family
  • How can you introduce green leafy vegetables to
    your family?
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